RICH'S MISSION: NATURAL PRO CARD 2008

It is listed in bold, red letters above. NYC next year man! You should do the the teen division for your competitive debut!

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DIET AND SUPPLEMENTS

My diet will be around 3000 calories for the first 3-4 weeks postcontest with substantially more carbs and a little more fat, which will provide a very substantial anabolic boost. Supplements will be kept to the essentials plus a megadose of cissus to hopefully help some nagging joint issues. Cissus is dosed 30 minutes before meals. I will also continue to take Ultra 40 caps with each meal for extra b-vitamins. I also drink 1.5 to 2 gallons of water daily.

Cheating is typically once maybe twice per week, typically done after weak point training when I want to max my cals. After my show, I slammed food and beverage for an entire day and then got on this plan the very next day. I have since stuck to my plan with the occasional cheat and am sitting SUPER lean still at 167 lbs!!

Meal 1:
1/2 c oats
1/2 banana
1 scoop banana MaxPro
1 scoop peanut butter fudge Max Gourmet Protein
3 Orange Triad caps (to be added this month)
2 super epa caps
1 g cissus powder

Meal 2:
8 oz 96/4 lean beef
1 small apple

Meal 3:
8 oz lean chicken
1 t olive oil
1 medium sweet potato
1 c broccoli/green beans
1 g cissus powder

Meal 4:
1 scoop banana Max Pro
1 scoop peanut butter fudge Max Gourmet Protein

30 minutes Preworkout:
2 scoops White Flood
1 scoop Green Magnitude
2 g ALCAR
100 mg R-ALA
1 g cissus powder

Immediately Preworkout/During Workout (split evenly):
2 scoops Purple Wraath
10 g Max Glutamine
30 g waxy maize starch

Postworkout:
30 g waxy maize starch
3 scoops berry blast Max Iso Xtreme whey
3 caps Orange Triad

Meal 6:
8 oz lean steak
1 slice 100% whole wheat bread
1 c broccoli/green beans
2 super epa caps
1 g cissus powder

Meal 7:
1/2 c cottage cheese
1 scoop strawberry MaxPro
1 T natural peanut butter
ZMA (before bed)

Good stuff! Basically just shrugs, but deads certainly help. I did these two days ago. I know I can bust out 130's for DB shrugs, but instead I grabbed 100's and squeezed real hard at the top holding the contraction. I then lowered the weight down very slow and paused at the bottom feeling the stretch even on my middle traps. I barely got 12 reps, but I'm REALLY sore today.

Speaking of training.....

RICH'S TRAINING PROGRAM

I switch up my workouts every 5-6 weeks. My style is quite high intensity. So much so that my dentist has required me to where mouthgaurd when lifting so that I stop grinding my teeth flat. Slow negatives, strong contractions, full stretch, constant tension, work the muscle to DEATH....not the weight. I also use mini rest pauses on most sets to squeeze out extra reps. My training partner has allowed me to take it up a notch as well with more forced reps. This boy is a genetic, natural freak and competes as well.

This has become my favorite training split and will allow me to focus on my two priority days.

Day 1- Legs
Day 2- Chest & Bis - PRIORITY
Day 3- Off
Day 4- Back
Day 5- Delts & Tris - PRIORITY
Day 6- Off
Repeat

This is how it went down the past few days just getting back after it with several days off and not having lifted heavy really in 3 weeks.

Legs
Squats 315 x 7 x 5
Front Squat Machine A2G 270 x 9, 290 x 9+
Lying Leg Curls 110 x 11 tendon hurts, 90 x 10
High Stance Leg Press 450 x 15, 500 x 10
Donkey Calf Raises 320 x 10 x 9
Seated Calf Raises 145 x 10 x 9

Chest & Bis - PRIORITY
Incline DB Press 90 x 8 x 7 x 6
Incline DB Flys 65 x 10 x 9
Flat Benchpress 225 x 4, 205 x 6
Weighted Dips 35 x 9, 40 x 7
Barbell Curls 95 x 9, 100 x 7
Preacher Curl Machine 70 x 10 x 8
Standing Hammer Curls 40 x 8 x 7

Back
Deadlifts - legs too sore to do this week, still feeling em 5 days later
T-Bar Rows 135 x 7 x 6 x 6
Wide-Grip Pulldowns 190 x 8 x 6
Close-Grip Weighted Chins 25 x 6 x 6
Standing DB Shrugs 100 x 12, 105 x 10 really slow
Rear Delt Machine 90 x 11, 95 x 9 x 9

Delts & Tris - PRIORITY
Seated Military Presses 165 x 9, 170 x 7 x 6
Seated DB Laterals 27.5 x 11, 28.75 x 10
Upright Bar Rows 70 x 11, 75 x 9
Close-Grip Bench 185 x 8 x 6
Decline EZ-Extensions 85 x 9, 90 x 6
DB Kickbacks 25 x 11, 26.25 x 10

I train high intensity all the time, but I will use every single ounce of energy in my body on my priority days. My cheat meals or higher calorie meals will also be consumed postworkout pushing my calories in excess of 3600 on those days. The next morning I will eat a little more clean as well adding a few hundred extra calories. Yesterday, I cheated clean and did the following to ensure maximal growth:

Preworkout: 1 cap P-Slin & 15 g extra waxy maize starch
During Workout: 15 g extra waxy maize starch
Postworkout: 15 g extra waxy maize starch
Meal 6: 8 oz lean beef, 1 c whole-wheat pasta, 3 roma tomatoes & 1 t olive oil made into sauce, 2 t parmesan cheese, 2 super epa, 1 super enzymes cap
Meal 7: 50% more everything w/ 1 super enzymes cap
This Morning/Afternoon: 1 extra scoop Max Gourmet, little more oats, slightly bigger sweet potato, 12 mass amino caps

hmmmm, i really should sign up for the teen class thingie they have at the place.

although ill need help with the posing, especially the lat spread (i have the hardest time with that)

Typically 45-60 minutes in the offseason. Quick and efficient.

Sounds like a pretty good date to me....awesome that she's into the fitness scene too. It'll be much easier just having her understand why you need to eat/drink certain things (or more importantly, why you can't eat/drink certain things) and your schedule, etc. Dating someone who doesn't "get it" can be tough...always having to explain things to her and her still not understading why it's important to you.

She sounds great to me. ETG... you'd be such a good powerlifter.

Hey Big Ben! I prefer to drink my breakfast. Quick and I can slam more cals this way.

The P-Slin still rocks and I save it for my weak point days twice per week with mucho waxy maize pre, during and post!

Shoot man, I am training my tail off so that I can stack on some size!! No time for complacency! Gotta get that natty pro card next year!!!

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Tswole, I have been able to rep out 405 for 12 and 435 for 6-7 in the past year. I'll be back up to 405 in a few weeks and in a few months I hope to be pulling mid-400 for reps.

Sounds like you all might be having a good time tonight

Sick bro...well done, keep up the good work!

That looks like some good stuff. I noticed the bottle they sell here on BN is 270 caps, but what is the serving size and suggested dosage?

Thanks man! It is a matter of time. I have some more work to do, but it certainly motivates me to stay after it!

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BEST POSTCONTEST LEG WORKOUT YET

I finally felt recovered and strong today training legs. 315 is not heavy on squats for me and today it felt lighter again as I blasted it out for a solid 9 reps, then two last sets of 6. MUCH better than the last few weeks. My training partner was back to give me a boost and we KILLED it! He has his second and last show is in 2 weeks and I'm trying to make my wheels even crazier. :cool:

The rest...

Front Squat Machine A2G 320 x 11, 330 x 11, 340 x 9
Lying Leg Curls 100 x 10 x 9
High Stance Leg Press 470 x 13, 500 x 11
Donkey Calves 360 x 10 x 8 x 8
Seated Calves 145 x 11, 150 x 8

Super slow leg curls burn like none other!! I highly recommend.

Yeah, doing chest and biceps one day and then delts and triceps on another allows me to focus better on my weak points. Mega intensity going in and tons of calories after. And the pump on these days definitely ROCKS!

From training with you for 30 minutes, I can tell you that my intensity is at least twice as much as yours. You have much more room to push.

I have not taken off time from training legs in over 5 years. I do not miss meals. The only offseason slip is that I occasionally eat bad foods like pulled pork with bbq sauce on wheat with potato salad and cookie cake. I am trying to grow though, so the main key is to eat enough.

I really think that doing the teen division at the Naturalmania in September is a PERFECT start for you. Give that Epistane crap away and set your goals on not missing ANY meals or ANY workouts. Also, strive to lift with very strict form, feeling your muscles as much as possible and kicking up your intensity. Throwing weight around doesn't build quality muscle. Let me know if you need any help come go time as I would enjoy helping you out in any way possible.

The INBF also has their World's in a few weeks that you should check out, which brings the best of the best in natural competition. FYI, they also have a show in June that my training partner may be doing, so you may see me sooner that you think. I'd be happy to smash some weights with you if we come out to NYC then.

While my quads are killing me, my lower back, hips and hamstrings feel fine. I didn't do them last week, so it's on today!

and why do you train rear delts on back day rather than shoulder day?

Currently: Military Presses, Seated DB Lateral Raises & Upright Bar Rows

Rear delts are used in rowing movements. I cannot train back one day, then rear delts the next.

For example, last week I started with the rear delt machine at 105 lbs and then did back. I smashed my back first 2 days ago and could only do 90 lbs on the rear delt machine. My rear delts were already spent from back.

Hell yeah! It was rough, but I got after it even moving up on a few exercises. There is no room for slacking.

Yeah, I am staying pretty lean. That is a goal of mine, so that I don't have to drop tons of fat come precontest time. Plus, you just look better lean.

Yeah it ROCKS! They have both delicious healthy and unhealthy stuff. The works omelet and banana crunch pancakes are a fav of mine.

What is your usual rep range? Or do you not have a "usual" range and switch all the time?

6-10 range is my typical rep range, so this will be a good shock to my system.

Hey Typerob, no disrespect taken at all. Good questions. Thanks!

I was really close to obtaining a natural pro card last year in that I was just one point away from 2nd place and 1st gets a natural pro card. I gained 4 lbs of lean mass in 3 months last year of offseason alone and I'm confident that with 7-8 month of offseason I can bring a much different and improved package to stage to contend.

If I don't take it home it NYC, then I will do a few more shows the month following to go after it some more. If that is not enough, then it is not my time. I am patient though and enjoy the process. At 27 years old, I have plenty of time. I've been lifting for most of my life now and will be doing this as long as I can.

About the dark side...I have no desire. There are far too many reason why I don't want to go that route. I don't want that look. I prefer aesthetic muscularity and shape over sheer mass. I don't want a look that most people do not find appealing. That just is not desirable to me.

Also, as a trainer what better way to really learn how to build muscle then doing it the hard way yourself. Staying natural sets a good example for aspiring bodybuilders, landed my sponsors, will preserve my health, libido, perspective and positive mental spirit.

I don't have any delusions of grandeur, I just love to lift and strive to better myself and help others.

I agree with all of that, I think there are way to many people that start lifting and want to just blow up instantly. They don't want to do it naturally because it takes a lot longer and is way harder then just shooting yourself up with something or taking some kind of pills.

Depends on your goals.

What are your goals if you don't mind me asking?

I like that ugly look Rich doesn't like But ultimately I want to step on Mr. Olympia stage... But for now I want to compete in non natural division.

LoL yeah I understand what your saying, I want to compete naturally, we all just have different goals. My opinion is that if you are going to take a step over to the "dark side" I think it is the most benificial to get to your genetic limit naturally then if you want to get bigger and want to make that decision then do it. I just feel that there is to many people out there that are going over to the "dark side" at a very early age without having learned the lifting baisics like proper nutrition and training splits.

like vaporize said, it depends on your goals. btw, most of the pros that make it started at a "very early" age. here is an example: http://www.youtube.com/watch?v=ec8aDR6OL5Y
jay cutler, branch warren, arnold, lee priest to name a few all obviously started juice 18 years old or possibly younger.
the people that start too early are the ones that dont know what theyre doing and have a lack of knowledge.

just my 2ml

And like I said earlier we all have our own goals, vap has his which is cool, I wish him the best of luck at what he does. I'm not knocking anyone that takes roids or anything I was just saying how I feel about the situation. It isn't for me and I just think people should reach there natural limit first and make sure they know what they are doing before they go off like a dumb ass and start shooting there self up with a bunch of shit!

Yup, the Bucks have to beat Michigan at the big house in 2 weeks, which should be interesting. LSU has a tougher road ahead including the SEC championship game. I have officially begun making travel plans now for the National Championship in New Olreans!!!

Opfor, I told you this in NYC as well...do NOT confuse water with excess bodyfat. Both of these guys simply are carrying too much bodyfat especially Jay. Typical with many teen competitors.

Often when someone needs to be "dryer", it really means they need to lose another 1-2 pounds of body fat.

Oh, and there is simply NO justification for teen use of AAS or PH. Regardless of what has been done in the past. Bodybuilding is a long road to travel to reach success whether journeying to a Mr. Olympia stage or natural pro stage. Learning how to train properly, with maximum intensity, and while eating right for several years in a row is the only way to build a championship physique. Look at any IFBB or natural pro and their diet, training, rest and consistency is on point year round.

Yeah, the higher reps are certainly gonna be a good shock if I just catch my breath enough to push out more reps, haha. Higher reps by no means equals light.

I like how Jay speaks actually. He is very cool and collected.

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I did 20 minutes of cardio yesterday split between walking on an incline and slow jogging. I had not jogged in several weeks (been doing elliptical) and it surprising how fast your body gets out of it.

I am a big beef fan as I typically have lean ground beef for a mid-morning snack and lean steak for dinner. BUT TODAY, I get to eat beef three times!! Lunch will be at this great steakhouse to prospect for new business. I may have to get some mashed potatoes too as a treat

BEEFCAKE!!! Pack on them pounds Rich! I got hungry just reading that.

Yeah, I did a hardcore leg day like that a month or so ago, which hurt like hell for a week.

My typical training style should work great for the next several weeks and then I'll change it up with drop sets, supersets and other high intensity adds. MAYBE I'll do a round or so of giant sets.

GO BUCKS!!!

I'll be rooting hard for the Buckeyes today vs. Illinois and Michigan next week. I reserved a suite and booked a flight down to New Orleans for the BCS Championship Game!!! My goal is to travel more in the next few years and I've never been to New Orleans. So, worst case scenario is that I'm partying down there with my friends, but I'll certainly be cheering hard for the Bucks. Flight and hotel availability was tough to come by already let alone in 2 weeks.

Funny you ask about abs as yesterday was the first time I directly worked them in about 3 weeks. I do not focus on them as much in the offseason due to all the work my core gets anyway with squats, deads, db rows, etc.

My last training I was doing some forearm work on my chest and biceps day. Now, I am doing reverse curls, hammer curls and barbell curls, which hits my forearms pretty hard. 2 days later is back day and I try to use wraps as little as possible and my forearms get a wicked pump.

Yeah, I usually hit them once a week and that is my typical recommendation if your core gets worked alot during such compound movements. The bottom 2 are the problem for most as you have to be really lean to see them. Diet is 75% of that battle.

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And speaking of diet. Here is what I am starting tomorrow. It is similar to what I've been doing, which seems to be working well so I'm sticking with it. I'm adding about 300 calories up to roughly 3600 to keep the postcontest gains coming along. Following weak point training I put easily put down over 4000.

Last Friday marked 7 weeks since I competed and I had gained 7 lbs up to 174 lbs with my waist still measuring well below 30".

MORE CALORIES

Meal 1
3/4 c oats
1/2 banana
1.5 scoops Max Gourmet Protein
1 scoop MaxPro
2 super epa

Meal 2
8 oz lean beef (96/4)
1 whole egg
1 large apple

Meal 3
8 oz chicken
1 whole egg
1 T Newman's dressing
1 large sweet potato
1 c broccoli/green beans

Meal 4
1 scoop Max Gourmet and 1 scoop MaxPro
1 c strawberries

Pre and During Workout
60 g waxy maize starch, Purple Wraath and MaxGlutamine

Postworkout
60 g waxy maize starch
3 scoops Max IsoXtreme whey

Meal 7
8 oz lean steak
1 slice whole wheat/sprouted bread
1 c broccoli/grean beans
2 super epa

Meal 8
3/4 c cottage cheese
1 scoop MaxPro
1 T natty PB

Supplements (not listed above)
Orange Triad
Green Magnitude
White Flood
GlycerGrow
Blue Up
Ultra 40
Cissus
ALCAR
ZMA
Enzymes

Typical Weak Point Meal 7
8 oz lean beef
1 c whole wheat pasta
1/2 c spag sauce
1/2 c sliced squash and mushrooms
1 T parmesan/romano cheese

Thanks man! The arms are certainly a top priority. My tris are super sore right now from yesterday. And it is 12 lbs in 9 weeks! Thanksgiving was great and spent mostly with friends. I hope you enjoyed yours too!

Oh, and I just sent you a PM back. My bad.

I don't know about unusually long, but sure it is a little longer. It accentuates my small waist and wide lats. I would like to add some additional lower lat thickness.

That's what's up.



Awesome stuff hearing about you guys heaving too...friggin intense bro.


"The body that isn't used to maybe the ninth, tenth...eleventh, and twelfth rep with a certain weight. So that makes the body grow, then. Going through this pain barrier. Experiencing pain in your muscles and aching...and just go on and go on. And this last two or three or four repetitions...that's what makes the muscle then grow.

And that divides one from a champion and one from not being a champion. lf you can go through this pain barrier, you may get to be a champion. lf you can't go through, forget it. And that's what most people lack, is having the guts. The guts to go in and just say, ''l'll go through and l don't care what happens.'' lt aches, and if l fall down....l have no fear of fainting in a gym...because l know it could happen. l threw up many times while l was working out. But it doesn't matter, because it's all worth it."

The Buckeyes are going to the national championship!! After losing to Illinois, we dropped to number 8 and EVERY team has lost since then. Guess who booked a flight and hotel to New Orleans with friends back in early November? YOURS TRULY!! I am going to New Orleans for the national championship that includes my alma mater. I will do some digging tomorrow on tickets to the game, but I am sure they will be PRICEY!

So, I just had to go out last night to celebrate. After the WVU and Missouri losses Columbus nightlife came alive! My training partner and friend James were pretty jacked up about our upcoming trip, so a few celebratory drinks were required

My solo delt and triceps workout earlier that day was solid. I always ask for a spot on my last set to get a few forced reps when solo. It is nice to have a supportive gym environment with several client and fellow competitors smashing weights as well. I treated myself to a few bison burgers with broccoli afterwards. Today is an off day. Legs tomorrow!!

Maybe 7-8%. The past 2 years I have stayed below ~10%. Each offseason I try to stay a little leaner. I am finding that I don't need as much excess calories as I previously thought to make good gains. I like being in good shape year round and it will play to benefit come precontest time when I don't have as much to lose.

New Orleans for the National Championship Game!!

GO BUCKS!!!

I will find out by Wednesday if tickets to the game are possible. I will be ECSTATIC if I pull this out. Right now, we are going down just to party and hang out on Bourbon Street. I have never been and always wanted to visit. What better time to visit then a massive Buckeye celebration!

I would hold off on the celebration

Sounds like you're going to have a blast! I've never been to Bourbon St., but I've heard it's definitely a crazy place, especially during Mardi Gras. I wonder if Katrina changed the party atmosphere there at all.

wow, Rich
thats like 100 lbs over my deadlfts with an extra rep on that.

are calf exercises predominantly what feels best?

i notice that i dont feel jack crap from standing calf raises, but seated ones are a whole different story....

A general rule of thumb is to go with what you feel the most. However, in many cases it simply takes some form modification and there is no doubt that you'll be feeling it. Some machines are better than others as well.

Come do some so standing calf raises with me and I GUARANTEE you'll feel it! You'll think I doused your calves in lighter fluid and lit them on fire!!

hmmm, during june/september ill have a workout with you again.
til then, i guess my calves will stay small

one quick question though,
how come SOOO many personal trainers out there, suck?

they give crappy advice, criticize your workouts
while doing squats and stuff, while they themselves dont do squats at all?

i notice that theres sooo many personal trainers, but so few are quality.

Yeah, I'll actually be smashing weights when I visit in June. September will be showtime!!

There are many personal trainers out there that are not very good and some whose work I disagree with to a large extent. You only have to pass a test to get certified.

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Weight smashing is still in full effect! I pounded my delts and tris very hard and experienced some great triceps soreness as a result. I did some cardio on my off day and legs went well yesterday. I'm certainly feeling my legs today, OUCH!! Today was chest and biceps and it went a little something like this:

A1- Incline Bench 215 x 10 x 8 x 7
A2- Barbell Curls 100 x 13, 105 x 8
B1- Preacher Curl Machine 80 x 15, 85 x 11
B2- Hammer DB Curls 30 x 15, 31.25 x 12
B3- Incline DB Flys 62.5 x 15, 65 x 12
C1- Hammer Wide Chest 240 x 13, 250 x 11
C2- Fly Machine 100 x 12 x 11
Forearm Wrist Rolls with 20 lbs up and down 3 x's

This was an OUTSTANDING biceps workout! They felt awesome and pumped. I've been comments lately about how much thicker I am looking. I still have 5 more months to grow!! My workout was cut short b/c I had to train clients, so afterwards I finished my calves.

I then chugged some more Purple Wraath and MaxGlutamine and cooked a fatty angus steak when I got home equipped with green beans and a slice of whole wheat bread.

Nice, we will certainly hit it HARD! No, James will be taking it easy, but he may just come to kick it.

Yeah, we are working on it. We are both making great progress. Having a training partner with similar goals has made a HUGE difference! We still have some more growing to do, so that we do some damage up in NYC. Natty pro cards or bust!

Working sets totalled 11.

That is some intense shit.

Increase fat oxidation. See the http://www.bulknutrition.com/?ingredients_id=23

beat you to it!!!! but then again, i have alot of fat.

Quality is more important than quantity.

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My shoulder and calf workout yesterday went well followed by 16 minutes walking on incline/jogging (rushed). I was pleased to start out with 175 lbs on military presses for 8 reps after repping out 165 and 170 for 11 reps. I will be up to 185 lbs and beyond in no time! My legs and triceps have been MEGA sore for days now.

I weighed in at 182 lbs and my waist measured at 30.75". I have already hardened up a little with 3 days of my clean cutting diet. NICE!!! I'm off today and back at it tomorrow with back and cardio.

are these supplements worth it rich?

i mean seriously i've used several, im getting drive in a couple days(my friend hooked me up)
but i've used RPM before, and to be honest, mostly was a placebo effect for the first week
and then it was just another workout (not as aggressive, focused, etc)

Worth it? It is too soon to tell. I'm feeling jacked up on the Drive and RPM stack, but part of it is that I cut out preworkout stims for 3 weeks and now I'm responding well. They are extremely pricey, but I wanted something to stack with my X-Factor (free) and other supps (also free).

Honestly, I would just keep it simple if I were you. Make your eating and training consistently a priority. Although I do think you may be the type to benefit from preworkout stims like RPM and White Flood. Intensity is most of the game. Walk into the gym on a mission ready to smash weights!

I enjoyed it last time around. See my testing log.

http://forums.bulknutrition.com/?showtopic=38100&st=40

Wow, now that looks like one helluva stack!!! Be sure to put down the cals and carbs with that stack. I would maybe just go with AP and not both AP and P-Slin.

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Did my abs for the first time in weeks last night. OUCH! I then did 30 minutes of cardio split between moderate elliptical and walking on an incline.

DOMS is kicking my butt!! I'm doing many new exercises AND a week into X-factor. My chest and back are RIDICULOUSLY sore. My arms are still a little sore, so I am going to try to dip out early and take an extended nap before going into the gym tonight to blast arms.

RichBodyFit Update:
My clients are getting ready for shows this March and April and I'm psyched!! I have 2 doing the NPC Northern Kentucky, 2 doing the NPC Natural Ohio and 1 doing the NPC Mike Francois so far. Two first timers as well!! I begin posing classes next weekend at 8 weeks out when things start to get exciting.

For those interesting in Ohio area competitions (to compete or spectate), go to my blog athttp://www.richbodyfit.com for a thorough 2008 list.

No, do not eliminate your fats. Fats are necessary. Nuts, fish, flax, etc. will all have to be removed though. So, yes making some small modifications to you diet will ensure better use of the AA. Compensate with fats from beef, dairy such as cottage cheese, whole eggs and coconut oil.

daaamn 19 inches and natural? thats very hard to come by.

he sounds like a true meso.

Yeah, he is a FREAK! A meso for sure. He needs to bring up his wheels a bit to match his massive upper body. To quote him yesterday during our leg workout, "This is just terrible!" He loved every pound of pain.

Leg day went well. I was acclimating to heavier weight on squats (345) and front squat (215) for 8 or 9 reps each. Leg presses immediately after front squats were torturous as usual. I smashed out leg curl and straight-leg DB deadlift supersets moving up on both.

GOLDEN FINISH NOTE:

Following my leg workout, I was actually able to to hobble around with only a slight light-headed feeling 5-10 minutes after slamming some Golden FinisH. This beats laying down for 20 minutes and sitting down for another 15 minutes. GFH provides FAST recovery!! This is a new staple for me.

No prob. This is what is currently working for me on a phase 1 cut with 3 days of cardio. Note this is X-factor friendly. Will bump calories back up in 1.5 weeks to begin gaining again.

MEAL 1:
3/4 c oats
1/2 banana
1 scoop MaxPro Choc
1 scoop Gourmet Choc Banana
1 t coconut oil

MEAL 2:
8 oz lean beef (4-8%)
1 small apple

MEAL 3:
8 oz chicken
1 c broccoli
1 medium sweet potato
1 whole egg

MEAL 4:
1 scoop MaxPro Choc
1 scoop Gourmet Rootbeer
1 c strawberries

PRE & DURING WORKOUT (split evenly):
30 g waxy maize starch
2 scoops Purple Wraath

POSTWORKOUT:
3 scoops Golden FinisH

MEAL 6:
8-10 oz steak or lean beef
1 large sweet potato or 1.5 serving brown rice
1 c broccoli or green beans

MEAL 7:
1 c cottage cheese
1 scoop Max Pro Strawberry
1-2 T heavy cream
small handful of blueberries

Yes, this is b/c I cannot do peanut butter, almonds etc. (my typical preference) while on X-Factor and I wanted something to slow down the pre-bed cottage cheese. Tastes great too!!

Dietary fat, heavy cream or otherwise, will not impair your cut if overall calories are below maintenance and energy expenditure is adequate. Notice it is before bed and not paired with substantial carbs either. Fat and protein make an excellent cutting meal.

Heck yeah, I forgot how good how much flavor it can add!

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ADDICTED TO BODYBUILDING

You know your addicted to bodybuilding when...

You get sick and still continue to lift weights. Yes, I unfortunately came down with something pretty rough. Lack of sleep a few nights in a row surely didn't help. Nothing too bad though, but enough to make you feel like crap. FYI, I DO NOT recommend working out when sick and yell at my clients for doing the same (my disclaimer).

Anyways, I digress bitching at the thought that I am not an invincible machine. It felt like strep the first day, but I slept all day pissed at the thought of missing an arm day...an arm day! My weakness and perhaps the easiest of all workouts. I licked my wounds all day (or rather slammed shake and food), then blasted some arms. The illness moved from my throat to my head.

I then slept in today, recovered and felt decent enough to train....even legs. Amazing enough, I was the sick one ordering my training partners around to lift and keep up the pace. PANZIES! I survived and even managed to get stronger despite some absolutely vicious pounding in my head.

During these two nights I also trained 7 clients. They need me as much as I need to kick my own ass in the gym.

I am sleeping in tomorrow again. Good thing for sick days (that obviously do not apply to my bodybuilding).

takes time bro, don't wanna put on quantity gains it's all about the quality son.

No Mr. O for me man. I don't have any desire to do NPC Nationals or become an IFBB pro. I don't want that look. I highly respect those that do, but it is just not my preference.

I will be doing the INBF Nationals in September to fight for a WNBF pro card.

Working on it. Some day.

18 more weeks of growing ahead!!!

Are whole eggs a no-go on AA?

rich you would look SICK after 1 cycle

Thanks man. I will look sick in a few years regardless. I enjoy the challenge. Makes me train harder and more intelligent.

Accent, eat up those whole eggs man!

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I certainly had a case of the Mondays today and was amped to smash weights come 5pm. Chest day!!! And some calves! I moved up pretty much everything last week, so I was just getting used to heavier weight here...

Decline Bench 265 x 8 x 7 x 6
Inc DB Press 90 x 8 x 7 x 6
Inc DB Flys 62.5 x 13, 65 x 11 x 10
Weighted Dips 50 x 9 x 8, BW x 16
Seated Calves 155 x 13, 160 x 10
Leg Press Calf Raises (Toes In/Out/Straight trisets) 290 for 2 sets of mega-pain!!

Back is REALLY sore today!! Top to bottom, lats to rhomboids.

RichBodyFit Update:

My first posing class of 2008 was last weekend as 2 of my clients are 8 weeks out from the NPC Northern Kentucky. Another will be joining in 2 weeks and 2 more a few weeks after that. Others have shown interest and are certainly welcome. Sunday at 2pm for any in central Ohio getting ready for shows.

Possessing a great physique does not win shows, presenting a great physique does!

this is what does not make sense to me. for example: a natural bodybuilder was born with below average test levels. now this puts him at a big disadvantage compared to the next natural guy whos got above average test levels. no matter how "hard or intelligent" this guy trains he will never get as big or conditioned as the other guy assuming he is also busting his ass. natural bbing really comes down to genetics and science, something we have absolutely no control over.
now with AAS, and untested bodybuilding, there is a level playing field assuming each competitor is taking the same drugs and doses. their test levels are the same so in this case it really comes down to who busts their ass harder in the gym and diets correctly. i know genetics still play a role in untested bodybuilding like some guys just dont have the right frame for bodybuilding in general. but with drugs, guys with below average genetics can play in the same league with hard work, unlike natural bodybuilding.
so basically my whole point that im trying to stress is natural bbing = genetics, untested bbing = hard work.
this is just my theory on the whole subject, dont wanna start a debate or anything, just felt like getting my 2 cents out there. sorry for hijacking your journal rich.

No prob on the high-jack bro. Similar questions have been raised before and I'm happy to provide my perspective:

I do not have superior genetics. I have superior work ethic and discipline. That is what makes me successful.

Bodybuilding is an individual sport and nothing else. I do this to make myself better. That is my motivation.

Assuming all bodybuilders train intensely is VERY false. I see it every day. Even many of the most successful competitors train and diet like they have a vagina. You can never use the expression "all things being equal". They are not and never will be.

I don't really care what other people do. I do know what I want and it has nothing to do with AAS. Part of my success comes from being natural actually. I have created a niche different from the majority.

I do really enjoy the fact that most people do not do what I do (competitors even). When we train, it is an all out assault of intensity. My clients call me a sadist. I am. My training partners pant, complain and ask if I am serious about how hard I expect us to work...even when I am the sick one with a virus. I have made 4 people vomit in the last 2 months by kicking their ass across the gym floor (including myself). Certainly SOME work just as hard. Kudos to them. I am in this for pushing MYSELF to new levels of intensity.

i would have said the same thing

Yes, by my sponsorship with Max Muscle and Controlled Labs. I pay for some ancillary supps.

The cost of food, supps, training, etc. is the price for this lifestyle, but the mental and physical benefits are priceless. For four years straight I spent $150-300 per month on supps including protein (prior to sponsorship).

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Mini-Cut Ends Friday

Did 28 minutes of cardio and abs last night. My cut ends on Friday. I have certainly hardened up quite a bit and the abs are much more pronounced. During my mini-cut, I have also managed to keep gaining strength and my shirts are still fitting snug (big dress shirts even).

What is next?

Get bigger. The road to 190 lbs begins!! I have a little over 4 months to pack on more muscle before beginning my diet in June. How do I plan to do this?

- Bump calories up to 3600 (+400 cals)
- In 2 weeks I will jump up to 3800-4000 cals and try a new 9-week training program. I'm still ironing out the details, but it will be quite different.
- Continue X-Factor, RPM, Drive and Golden FinisH stack for next 4 weeks

....and with a little help from my friends. A positive support network is vital and James, Greg and I are dedicated to getting BIG!!! We are going to eat big and train big the next few months! Good ole James begins his diet in April, so he too is VERY motivated to make improvements. He will smoke the competition in June in NYC and NO doubt get his natty WNBF pro card.

Yeah, I still have the day job right now in banking, but I dig training people. My goal is to do more training each year. The new year has been very good with new business. I've been pairing people in groups more, which really is a win-win situation.

2008 will be a very good year. More clients competing including first-timers. WNBF pro cards up for grabs. Planning is also under way for promoting a bodybuilding and figure show in 2009.

How do you perform yours? Seated or standing?

I love OHP of any kind. Did standing DB Curl-to-OHP for the first time last night and it was awesome. Ever try em?

I have been doing these seated recently, but will occasionally do them standing. Standing is more challenging. I lower the bar nice and slow to an inch below my chin.

I've never done a DB curl and press. That would limit the resistance on my shoulders, which I'm trying to grow. I can DB press much more than I can curl.

I like doing various DB presses and hammer presses as well.

Thanks bro! I am much leaner at 180 lbs right now then I have ever been. People keep asking me if I'm getting ready for a contest soon, haha.

I'm pleased with my development, but I still need to add some more quality lean mass. I have 4 more months to keep growing!!

----------------------

I just reviewed my progress over the past year, which makes me very happy.

2/17/07: 173 lbs at 30" waist
2/8/08: 180 lbs at 30" waist

Not too shabby for a natural dood. I also spent 4 of those past 12 months dieting. Not good enough though...time to grow!

Yeah, definitely. We could meet up Friday at the Expo and maybe smash some weights after. I have to see when another Controlled Labs brother is coming in from NY though as I have to put him through a leg workout in exchange for an arm beatdown from him.

I recommend just watching it on the web. The prejudging is the better part as the finals are just routines and posedown.

Yeah, amazing things are possible with enough motivation and discipline.

The biggest difference has been my intensity and motivation. I typically always have a training partner and most of them are FREAKS. I have to both push and hang with them, which makes for a VERY intense training environment.

I consume about 350 g or more a day (at least 50 g for 7 meals). This equals about 8 oz of meat or 2 scoops of protein. I am extremely consistent with my diet.

Sounds good to me, we can disguse details when the Arnold gets closer.

Thanks man! No, I don't have any regular problems with gas. Every once in a while, but not really too much.

High protein, high fiber diets are necessary to grow and support digestion. I also consume 1.5-2 gallons of water per day and consistently vary my protein sources. Too many eggs can be bad news though, haha.

Yup, the volume and frequency is low. I train each bodypart every 6-7 days and occasionally I hit arms more frequently. The style is high intensity, which has worked great in stacking on mass. Note, that I do split my workout apart so that the muscles

I do not need/nor would I be able to handle much more volume. I do throw in extra stuff if I'm feeling it. A few key points about my training:

- I keep constant tension and do as many reps as possible without break. Negatives are performed slowly (maybe a 3-count) and I squeeze on the contractions as hard as I can
- As my reps progress and fatigue sets in, I typically know when I'm approaching failure. When I don't think I can do one more, then I take a breath or two pausing and removing tension from them muscle. I typically get the rep that way.
- Then I take another breath or two. I go for another rep, fail part way through and my spotter helps me finish.
- Then I take another breath or two, go for one more and get a big spot.
- During my "breathing reps" of failure I tighten up my form and focus on negatives and contractions. These last few are painful and usually involve some growling.

This is exhausting and I'm typically fatigued drastically for set two. On bigger muscles I can sometimes do a third set. 95% of the time on arms I couldn't handle a third.

Oh, and my arms are already VERY sore today.

Did your leg workout and let me tell you I was so sore I could barely get out of bed the next morning. I literally stood up and fell back down. Walking was a chore too. Great stuff.

Haha, yeah my buddy Greg and I felt the same way. Ouch!

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Pump Workout for Show Muscles:

Yup, I need more "show" muscles. Arms, chest, shoulders, etc. Day two of pump training continued....

Incline DB Press 80 x 13 x 12, drop to 50 x 15
Flat DB Flys 50 x 15 x 15, drop to 30 x 17
Standing DB Presses 50 x 12 x 11, drop to 30 x 11
Standing DB Laterals 30 x 15 x 15, drop to 20 x 15
Preacher Machine 45 x 15, 60 x 13, drop to 35 x 15
Pushdowns 100 x 15, 110 x 18, drop to 80 x 15
Alternating DB Curls 35 x 13 x 11, drop to 25 x 12
1-Arm Overhead DB Extensions 25 x 15, 30 x 15, drop to 20 x 15

I certainly had an AMAZING pump doing this workout. I trained each set for maximum pump and contraction. I started easy since I have two more of these days this week. I will bump up the intensity/weights as the week progresses.

Progress pictures were taken and I was pleased with how they looked. I will post them up hopefully tomorrow.

High carb intake began today.

Yeah, it was fun. Total upper body pump felt SICK! I was holding back from typical intensity and yet I was totally winded from all the reps...kinda weird.

Thanks bro! Yeah, after I looked at these pix I decided I needed to start smashing more food and grow. Up to 4000 cals it is.


And yes, I agree that my delts have improved a bit. A guy I help compete told me a month or so ago that I looked like I added five pounds straight to my delts, haha.

--------------------

Time to keep on growing! I took yesterday off for some much needed rest. Friday I weighed in at 181 lbs (up 1 lb over last week) and my waist measured the same 30". Pump training last week filled out my chest and triceps nicely.

This week I will be doing what I call "middleweight training". I will train each part twice this week taking only my final set to failure. The first time through will be a little lighter so that I do not make myself too sore for the following workout.

Day 1- Legs
Day 2- Back & Bis
Day 3- Chest, Delts & Tris
Day 4- Repeat

MIDDLEWEIGHT LEG DAY:

This felt very difficult after a week of not even sniffing failure. Again, I pulled my waxy maize to stay lean with the extra cals. My preworkout apple and maxpro didn't really prevent the crash in blood sugar, but nothing really does on a intense leg day. The first few sets are done with relative ease and the last set I just crush out as many reps as possible hence why I am not sure how many I did in some cases.

Squats 295 x 8, 305 x 8, 275 x 12, 285 x 13ish --> focused on form, super deep
A2G Narrow Hack Squats 180 x 10 x 10, 200 x 16
SL Bar Deads 225 x 10, 245 x 10, 275 x 12ish
Seated Leg Curls 90 x 8 x 8, 100 x 12ish
Donkey Calf Machine 320 x 10 x 10 x 9
Seated Calves 115 x 15 x 14

DIET CHANGES:

I have pulled my carbs down to 200 g and jacked my fat up to 160 g. Most of my carbs are for breakfast and around workout time. Cals are still at 4000ish. This should keep me lean and gaining.

I am digging the new diet. It is nice to mix things up. Last week was mega-carb. This week is mega-fat. Today's menu includes plenty of whole eggs, cottage cheese, low-fat provolone, peanut butter, pecans, beef, salmon...you get the point.

SUPPLEMENT CHANGES:

I have finished my RPM/Drive/X-Factor stack with noticeable improvements in conditioning while gaining some lean mass. See my pix ^^^ Golden FinisH rocks and it has become a staple.

I am still using my RPM and will be adding back in WHITE FLOOD in 2 weeks once my supply runs out. I will also be adding SESAGLOW to keep me lean during this gaining phase.

FAT-BURNING STACK TIP:

I just recently added RPM to a client's Red Acid, Sesaglow, ALCAR stack and the results are amazing! I was amazed at her progress this week. I think I may have to use this come precontest time.

Yes it did, but it is a work night so I held back. 2 fajita chicken sandwiches on wheat bread, some cheese and crackers, 5 pieces of donatos and 3 miller lites. Oh yeah!!! The food and a cool fight was the highlight of that game, haha.

MIDDLEWEIGHT LEG DAY:

Squats 275 x 8, 285 x 8, 275 x 12, 305 x 12
A2G Hacks 200 x 10 x 10, 230 x 12
SLDL 245 x 10 x 10, 295 x 12
Seated Leg Curls 90 x 8 x 8, 105 x 10

My hammies and hips were a little sore, but I persevered some how. Looking at James struggling kinda pumps me up cuz I have to bring the woopazzz. Poor James, haha!

NICE EVENT IN MY GYM TOMORROW:

A Jamie Eason photoshoot will be occurring in my gym coincidentally at the exact time I will be working out and training clients. NICE! I'm leaving work early for this one. I love Arnold weekend!!!

snap sum pics!

Lucky Mo Fo, I wish I lifted at your gym.

It should provide a little extra motivation to lift hard. As if you needed it.

Yeah, I'm psyched! I always have my camera on me, but I'm not gonna be one of those guys...c'mon. This weekend is a spectacle at my gym as it is about a half mile from the convention center.

I will be checking out the following this weekend:

- Arnold Amatuer Men's and Women's prejudging and finals (Thurs, Fri & Sat)
- IFBB Women's prejudging at Expo and finals via webcast (Fri)
- IFBB Men's prejudging and finals via webcast (Sat)
- Expo on Fri & Sat
- Afterparty at BoMA on Saturday night

This weekend is tons of fun and includes much networking and hanging out with friends. I will be attaching my new laptop to my 60" tv to blast the webcasts. I will be hosting a small posse of meatheads to watch the events.

I am waiting until Friday to step on the scale. I don't feel that I lost any size or strength. If anything, I'm a little leaner.

This week I am alternating between back/legs and chest/shoulders/arms. No failure only train for pump everything three times.

Next week I split it up a little more and hit everyhing twice with only the last set to failure.

3rd week is more like my typical training but with some rest pauses. All high intensity.

6 more weeks of this training and then I will resume typical training. This has allowed my to experiment with different intensities and see how my body recovers. Hard for me to hold back sometimes unless I have made specific stipulations to do so.

Increased explosiveness and muscle fullness. I use it kinda a speed day lifting explosively BUT still squeezing on the concentric. It really feels quite different, especially different from how I usually train.

Pumps are CRAZY. Muscles look much more full during this week. I'm sure the mega carbs help. My tris and chest seemed to improve a little 3 weeks ago. We will see how this week goes.

Yes. The goal is to have most of the show details in advance, so I can spend an entire year promoting.

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Weighed in at 180 lbs yesterday and I'm looking LEAN. Damnit!! 4000 cals and I'm still cutting. I'm pleased with my progress, but my metabolism is just ridiculous. Several people have commented recently on how lean I'm looking and if I'm competing soon.

So, I am due for some heavy ass lifting. Cheating is needed every 3-4 days. I have been sticking to the higher rep ranges for a while and cheating clean.

I will be finishing up the current routine with one week of middleweight training and one week of hardcore training. Then I'm mixing things up with some heavy lifting. This will be good timing for James as he will begin his contest prep in 2 weeks.

Ooops! Yes, it's a staple. Looking forward to trying the lemonade flavor soon.

Exactly. Easier to prepare. Food prep is tough for me but I get it done.

I did splurge tonight on a date and got a massive burrito with brown rice, extra chicken and tofu. Had tons of peppers, spinach and this uniquely awesome bbq sauce too!! My thoughts were I'm growing, so I might as well eat more rather than less.

when do u usually take ur PW? pre wo, during, after? i usually take it pre, but i tried it once during WO, and recommendations?

I recommend one scoop preworkout and one scoop during workout particularly during intense sessions.

Yeah DownTown, it was nice! I could definitely enjoy a place of my own like that.

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Today, was my official day of notice that I am leaving the bank to train full-time. I am taking the lead trainer position at my gym Metro Fitness in downtown Columbus, OH. This is a big move, but I am very psyched!!!!

Congrats! Its great that you get to get paid for what you love. Most people never get that opportunity.

Thanks man! I am really excited.

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James pussed out and I gave him an earful. Greg had a legitimate excuse, so I was solo smashing legs. I did grab a spot on my last set of squats.

Squats 295 x 8 x 8, 275 x 12, 315 x 11
A2G Hack Squats 200 x 10 x 10, 250 x 9
SLDL 275 x 10 x 10, 325 x 11
A1- Seated Leg Curls 90 x 8 x 8, 95 x 11
A2- Donkey Calves 320 x 10 x 10 x 9
Seated Calves 120 x 13 x 11

Hey Jay, contest prep in Afghanistan, huh! Wow, impressive. Thanks for serving!

My offseason has gone well so far, but I need to make a few more improvements before beginning my prep in June so I can whoop some butt in NYC!

Train hard for your NPC show. I've done some state and regional NPC shows and placed, but there is only so far I can go with the NPC. The Team U isn't really that natural. Good luck to you!

Whats the name of it? I am always down for a great burrito. Especially at a place I have never eaten before. I go to cbus every now and then.

North Star. The bomb! Lots of organic food and fresh veggies. The burrito had brown rice in it, homemade honey bbq sauce, spinach and peppers.

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LEG DAY:

I pulled out all the stops today. James and Greg looked at me in fear before we started as I said we were doing all sets to failure including some walking lunges.

Squats 315 x 12, 325 x 8 x 7
A2G Hack Squat Drop Set 270/180/90 - No idea how many just pumped them out
Walking DB Lunges 50 for 2 sets across our gym down & back
SLDL 275 x 16, 285 x 11
Seated Leg Curl Drop Set 95 x 13, 45 x lots of painful reps

Greg nearly refused to do the second set of lunges and James kept saying he had to puke. Both survived. Sue smashed her legs with us, but did tons of different stuff. She is looking all ripped up!!!

What a great day!!!

Got a few pix. Camera ran out of batteries.

Greg doing his hacks nice and low:



Sue leg pressing while James squats:



James and me hitting the hacks:

Yup, she better be as she has to kick some butt at the NPC Natural Ohio next weekend! She was definitely looking flat cuz of carb-depleting since her cheats on Saturday and Sunday after the show.

She should do REALLY well next weekend.

Hardcore...most definitely! Now Chris, is there really any other way?

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Make up day for rear delts, traps and calves. Why not throw in some bis too since mine suck and it has been 4 days since I last hit them. No more holding back. All working sets balls to the wall beyond failure!!!

Barbell Curls 100 x 11, 105 x 8, 75 x 12ish
Across Chest Hammers 35 x 8, 30 x 8 - very little rest between sets
Incline DB Curls 32.5 x 11 x 9
^----> immediately followed by Alt. DB Curls with 20's squeezing as hard as humanly possible
Standing DB Shrugs 120 x 15, 125 x 12 x 10
Bent-Over Laterals 35 x 11 x 10, drop to 25 x 10ish
Shoeless Standing Calves 140 x 13, 150 x 11 x 10
Donkey Calf Drop Set 270/180/90 = mega calf pain

James is on sabbatical till next Thursday as he is due for a break and next weekend begins his contest prep. Greg was working. So, it was just me and my new training parter....Mr. iPod. He kicks ass!!! My workout was trancelike. For those who dig rock music, here is the start to my hardcore SFW playlist. Tool was nowhere to be found on iMusic and there was no new Slipknot, WTF!!!

Adema Giving In
Alice in Chains Would
Alice in Chains Man in the Box
Atreyu Becoming the Bull
Audioslave Cochise
Avenged Sevenfold Almost Easy
Buckcherry Crazy Bitch
Chevelle Vitamin R
Chevelle Send the Pain Below
Deftones Hole in the Earth
Disturbed Down with the Sickness
Disturbed Stricken
Drowning Pool Tear Away
Evanescence Bring Me to Life
Flyleaf I'm So Sick
Flyleaf All Around Me
Foo Fighters All My Life
Godsmack Awake
Godsmack Keep Away
Incubus Circles
Incubus A Certain Shade of Green
Killswitch Engage My Curse
Korn Coming Undone
Korn Thoughtless
Limp Bizkit Counterfeit
Linkin Park Don't Stay
Linkin Park Lying From You
Marilyn Manson Beautiful People
Metallica One
Metallica Enter Sandman
Mudvayne World So Cold
Mushroomhead Sun Doesn't Rise
NIN Closer
NIN Burn
Pantera 5 Minutes Alone
Perfect Circle Judith
Powerman 5000 Free
Puddle of Mudd Psycho
Rage Bombtrack
Rage Killing in the Name
Red Hot Chili Peppers Warped
Saliva Your Disease
Seether Gasoline
Sevendust Denial
Shinedown Heroes
Soundgarden Outshined
STP Sex Type Thing
3 Days Grace Never Too Late
3 Days Grace I Hate Everything About You
Velvet Revolver Slither
White Zombie Electrichead Pt. 2
10 Years Wasteland